The Best Way to Build Strength AND Flexibility (Ft
ฝัง
- เผยแพร่เมื่อ 2 ส.ค. 2024
- Be sure to check out the Kneesovertoesguy! www.atgonlinecoaching.com and / @thekneesovertoesguy
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The Best Way to Build Strength AND Flexibility
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In this video, Jonathan from the Institute of Human Anatomy discusses how strength and flexibility can both be achieved through the use of eccentric training. He defines eccentric training, how it can can also reduce the risk of injury, and with the help of Ben Patrick (AKA TheKneesOverToesGuy!) he gives examples of exercises and how to incorporate this into your routine. He also compares this method to static stretching, talks about what static stretching can and cannot do, and if you should incorporate both eccentric training and static stretching.
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0:00 - 1:35 A Better Way to Improve Strength & Flexibility?
1:36 - 2:45 Static Stretching: What It Can & Cannot Do
2:46 - 3:40 Eccentric Training & How Muscles Contract
3:41 - 5:15 How to Do Eccentric Training - Example 1: The Hamstrings & RDL
5:16 - 6:59 Increasing Weight & Importance of Pushing the Range of Motion
7:00 - 9:05 Reducing the Risk of Injury - Building Strength In a Lengthened Position
9:06 - 10:48 How Do the Muscle Fibers Change?
10:49 - 11:41 Quads, Hip Flexors, and Calf Muscles: ATG Split Squat
11:42 -12:19 Insights from Static Stretching Studies!
12:20 - 14:03 Jonathan's Experience with Stretching, KneesOverToes, & Final Thoughts!
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#instituteofhumananatomy #streching #fitness #musclestrength #gymtips
Honored to have done this! This guy is awesome - one of those people you meet and feel like you’ve been friends for years. Thank you brother 👊🙏
Thanks again Ben! It was super fun to spend some time getting to know you and your team!
If you are reading this, definitely go check out what he and his team is doing (@TheKneesovertoesguy), they are helping so many people around the world get out of pain and reach their goals! Truly passionate about what they do.
The split squad looks good but reminded me of high school weight lifting class when my coach told me to keep my knee above my ankles to avoid injury but this position has your knee well past the ankle
Yeah, old traditions die hard... The knees go over the toes/ankles all the time when sprinting, jumping, changing direction, etc., so it seems crazy to think that we wouldn't train for this in a more controlled environment like the weight room. @TheKneesovertoesguy actually has a lot of content discussing this and how there isn't really any evidence to show that going over the toes/ankles is harmful, actually the opposite...
❤👍
@@theanatomylab me encantan ❤
I cannot believe you are 41! I didnt have you at 31 yet. Wow! Phenomenal! Well done!
I've got the same reaction too
He actually looks like he's 26 to 30 it's crazy
41?!?!?! Bro. I thought you were barely out of your 20s!!! Omg those Athletic Greens (or whatever they're called) must really be working!
💕🤭🤣🤫😉😜❣️
Or genetics?
I think you’ll find it’s much more.
@@jmc8076exactly it really is
41? I had you pegged at max 35. You’re living right!
I love your channel's emphasis on teaching about health and how to apply it to your life, not just teaching textbook anatomy.
Thank you! Glad you enjoy what we are doing!
I always placed him at around 35 years old. I had no idea he’s almost as old as me! Good for him!
Lol! Yep I'm getting up there!
The Collab we didn't think we wanted, but damn well needed it! Thanks guys❤
😂 Thanks for watching!
Ugh that joke is like 8yrs old. Great collaboration regardless
Isn't it more like 15 years old from Batman: The Dark Knight?😂🦇
@@theanatomylab😅😅😅😅
I’m amazed he’s only 41yo I thought he was less like 31yo damn he looks so fine ❤❤❤
😂
Hey young man, I am only 62. I have been walking backwards for the past year , because of Ben. I now am 5 months on the sled. This program works, and I am just at the start. Happy New Year.
Your channel is so great. You do not only tell us what to do like other fitness channels but actually explaining what is happening as we do the exercises. Thanks for this video i will definitly try to implement this into my training routine.
You are welcome! Thanks for watching!
I've been following both of your channels and learning from the content. This collaboration was a natural blend of the practical and scientific. Thanks for the great content.
Both of these men need to be on Andrew huberman's lab podcast. Like if you agree
Thanks for corroborating my hypothesis about the importance of strengthening the muscles at the end range of motion, particularly a newly acquired range of motion. I've seen lots of folks (martial artists) end up with injuries after being proud of recent flexibility gains. I've always thought it was because they didn't bother to increase their strength along with that flexibility which left them prone to injury.
I freaking love that you guys hooked up. This is one of my favorite channels!!
Excellent video as always! Always had something preventing me from consistent workouts (leg cysts, autoimmune, other crap), but finally this year has been kind on my body (28 y/o) and got to work. I would always go for stretching over strengh, since I believe in the long-term it will benefit more, focusing on aerobics, especially with the autoimmune targeting my spine.
Thanks for the always quality content and I wish you all a Happy New Year!
As someone who regularly does pilates for quite a long time, I can only subscribe. Strong and long is the way to go
That dunk was pretty impressive.
Lol... It still could have been a little "cleaner" but thank you!
41?? U look 25
Dynamic duo. 💪 Learning so much from both. 🙏 Striving to always stay active with improving mobility as an active indoor/outdoor boulder climber and noob downhill skateboarder at 55 years old.
Thanks for explaining that it is not only possible, but also more efficient
No problem! Thanks for watching!
I just turned 53, I don’t feel old in mind, but my body sure does. I use to do Martial Arts, but not anymore, everything hurts, I can barely lift my own leg to put my socks and shoes on, I get a lot of swelling and stiffness. I really want to do the things I was able to 9 months ago.
Sign up for the ATG program. I’m 49 with decent enough mobility to lift weights and do CrossFit, but certainly can no longer do it daily. I am on week 4 of the zero knees program and have more ROM in my knees with a bit better flexibly. Ben’s team is always available to help via a chat portion of the app that includes a video upload. It’s worth a try.
Try bullworker isometrics exercise...
Great content as always. Loved that you paired up with Ben, I am a subscriber to his channel as well. The way you explain things makes understanding so much easier. Thank you. You are a great teacher. 🙏
Quite possibly the greatest collab to date on TH-cam
He is 41??? Damn, you need to do a video about your daily activities to look that young
works with bodies
studies anatomy
teaches us up and coming necromancers
defo a lich, but luckily he seems to be lawful good 😂
This helps a lot with my stretching work outs. Thank you very much. I'm really learning a lot about how our body works in general. Hoping for more videos to come. More powers to you guys!❤❤
Loved the video and team up! Currently dealing with a knee injury but will incorporate this when I get back to running!
As someone that needs strength and flexibility for sports, I found this video to be an incredible useful gem. Thanks to both channels for this! 💪
Glad it was helpful!
That’s awesome you did this collaboration ! Knees over toes has been a game changer
New year, new muscle pull.
Hopefully not! lol
Completely healed my torn meniscus using Knees over Toes (thx Ben) highly recommend this over surgery ! Always do loads of wood backwards with the wheelbarrow now haha😊 it works 😊
Omg. 41, no way. Jeez you’re looking mighty fine mate.
Thank you for this!! 2 of my fav YT channels
That's fire bro 🔥 this is the connection we didn't know we needed 🙏🏻 awesome stuff 👏🏻
i love how they scheduled this video right at the beginning of the new year
thankyou for making this video, glad to know someone as reputable as you can vouch for kneesovertoes
I already knew this stuff but the way you explain is super clear, great job!
I would onky add another plus of active eccentric stretching: mobility will last longer if you stop stretching for whatever reason, while passive stretching is strictly 'use it or lose it'
nice dunk
How are you 41??? Wow. You have good looks. I was here thinking you were about 10 years younger.
Started the video but came to comment that BRO I DIDN'T EXPECT YOU TO BE 41!!!!
all this time I thought you were in your 20s or something!!!
Anyway looks like I'm early again
Haha, yep... I'm getting up there in age! lol
And he doesn't even use his children as blood donors like Billionaire Bryan Johnson does. And Johnson's only 45 and looks older. 😂
@@damham5689 true 😂
According to recent metaanalyses, passive stretching doesn't really have a chronic effect on muscle stiffness or fascicle length, it has an effect on range of motion because the stretch becomes less painful and people go deeper. Passive stretching does have effects according to some studies that have more intense stretching routines, like 30 minutes stretching one muscle group, or stretching for minutes at a painful intensity
After incorporating some of the ATG movements into my training, I fully rehabbed a torn meniscus without surgery. That split squat is powerful!
This is great information, it also perfectly pairs with long length partials which empathize the part where the muscle lengthens! There is quite new science around this that is worth to check out!
OMG this is my favorite channel so far!! Love these videos and I learn so much!! Thank you!
PS. I can’t believe he’s 41 😮
I always wanted to do these, just needed a little push, thanks!!
The intro to the vid😎🤓✨️
I know! Every time I watch Ben come in for the dunk and then jump into the splits I get a big smile and laugh! It was awesome!
I’d love to see a video about gout. Causes, treatments, preventions, etc! It’s PAINFUL stuff. I’m a 30 yo male who just recently started getting gout attacks. I’m not obese but certainly overweight by about 15 pounds. I workout 2-5x per week and just started taking creatine lately and wonder if that has anything to do with it.
I swear the bag on the right was moving. That was so creepy 😱
Thank you! I need help in this area. Sudden stiffness, soreness, achy legs etc.
You're welcome! Hopefully this gives you some ideas to start with!
Nice hops. Loved the slam dunk. Reminded me of working to slam dunk in high school. At 61 years young my current goal is keeps g mold of shoe soles 😎Thanks for sharing conte t on ecentric training. Happy New Year,
Awesome! I'm subscribed to both of these channels, so when I saw this collab come through... 🤯
❤ This!!
thank you so much for this video on that topic !!! 👍🏻👍🏻👍🏻
Love this guy.
Nice video. If you can talk about the lengthened and shortened position of muscles and their uses in a separate video, that would be great.
A physical therapist that I work with showed his channel for achilles pain I was having!!!!
41🤯
Yeeey, more stuff I'm interested in !!🤩
Gracias por el nuevo vídeo .se ve que a usted le gusta hacer mucho ejercicio que tenga un feliz año nuevo❤
Thanks for watching! Happy New Year!
@@theanatomylab Gracias 🇻🇪🤍
Omgggg two of my favorite ❤❤
Knees over toes and human anatomy collab… no brainer. Buy the freaking program!
Incredible collab!
I had an ilio tibia band issue when hiking. It could become very painful. I started doing the split squats, 20 in a set of 3 total when I workout my lower body. I no longer have a problem and can hike long distances without pain of that band.
Great video! Thank you! 🙏
Me who is feeling as a medical student while watching the video 😂
Thanks for your fascinating informative videos 🎥!
Btw happy new year 🎉🎉🎉
Thanks! Happy New Year!
I was told you should never stretch your knee past your toes to prevent knee injury. You guys did just that! What's up? Could you injure your knee by stretching past your knee? Great dunk, man!
Your knee crosses over your toes all of the time in sports, and some of the forces generated in sports are often time more than that which occur in the weight room. @TheKneesovertoesguy actually has a lot of content specifically covering the knee going over the toe (much more than I could cover in a quick post...) and where the past misconception came from.
And thanks! I still have a little more to improve on before the dunk gets a little better!
@@theanatomylab Thanks! I never could dunk. But I could hit the basket from just about anywhere on the court.
What ?!! My man just casually dunked it off two legs 💥 💪🏻
Thank You for this information. Much appreciated!!!❤
You are so welcome! Thanks for watching!
Coolest video of the year!
the argument I always heard against regularly doing ass to grass squats was that as your calves and hamstrings develop you eventually hit a point where they squeeze together at the bottom of the squat and introduce a levering force separating your knee. is that total broscience?
Thanks for this awesome video. Suryanamaskar yoga is one of the best full body stretch and workout without the risk of any injury. You have to try to believe it. Best authentic yoga excercise people don't know about.
Thank u for this video !! Very knowledgeable. Happy New Year 😌
You're welcome! Happy New Year!
@@theanatomylab Thank u so much !!
Great video 👍 As usual. However, I wonder if you could make a video on tendons breaking. Im in my 60s and have always stretched before I workout. Im not into bulking up so no extremely heavy weights or super intense lifts. Three weeks ago I abruptly woke to extreme pain in my left arm and a massive bruise and a large lump in the area if the bicep. Turns out a "bicep brachii" tendon broke ! No warning. No pain ( until it broke) it just snapped.
Wow! Sorry to hear about that! We have definitely thought about doing some videos on tendon issues. We do have an older video on achilles tendon ruptures and calf strains:
th-cam.com/video/e3frNSGiasg/w-d-xo.html
Sorry to hear this. Hope you heal quickly.
Maybe look into your diet, vitamins n mineral intake, if you're not already doing so. Most times we can find a lack of or too much of something in our diets tha contribute to physical and mental issues.
Best Wishes n God Bless❤
@@theanatomylabThanks ! Will watch the video
Numerous antibiotics hsve been linked to spontaneous tendon rupture. Theres a whole list of them, worth looking into.if youve taken antibiotics
Great insights on how to improve my work outs. Asante sana
You should do a deep dive on Bikram yoga! Very similar concepts but from a yoga framework. I started doing it 10 years ago and it greatly increased my strength and mobility which made me able to progressively grow in other workouts like running and cycling. This is specific to Bikram yoga not vinyasa.
That was an impressive dunk
Goated collab 🔥
Thanks!
Very professional and educational.
Great video. Anyone watching this and wanting to try, the hamstrings are one of the easiest muscles to pull and tear. Your average person would likely not know their limit in the RDL. Be careful folks!
I hit the like as soon as i saw the throwdown
Amazing!
What a great video share, thank you.
I am older, lost muscle mass, with minimized strength, and gained belly fat. Having been classified 6 of 9 points in h-EDS scale, my health needs serious correcting. Never too late to start and take the next step.
People (medical providers, caregivers, therapists, etc) cannot tell me why I hurt so much with Ehlers Danlos, but they ARE telling me to strengthen and stretch. The problem happens is that I'm already too stretchy and bend too far in many areas. Finding the best exercises and modes of movement for me is critical.
I like your video and I am going to take it and run with it, see if I can find more solid information pertinent to my body and life.
Thank you very much for gifting me with this little bit to my next step.
Happy New Year!
I AM 79 and found best to to these things with a coach. Additionally do them in an environment with other like minded people. This makes it easier on you because you will be shown what and how to do a movement. Doing these things with like minded people help make it sustainable for you.
@@andrewbell8837 I'm glad that works for you.
Be really careful. As an eds sufferer I can tell you the rules for us are different and most health care professionals and fitness instructors don't have a clue. Flexibility is absolutely not something we need to increase. Strength and muscle mass are important and harder to build and maintain but this has to be done carefully. Get in touch with the erhlers danlos society before you just follow this video because some of these suggestions will be really damaging.
@@georginaturner1237 I agree. It seems as I age, it is getting worse. The loss of muscle mass is why I have been searching more diligently this lasr 10 years, as the pain levels increase.
Arthritis makes it more painful to move.
I will look into the foundation. Thank you
the resolution time of the year :D
Explore how he advocates for anterior knee movement without the patella descending into the trochlear groove, highlighting the resulting FRICTION.
Fantastic video! Thank you
I have an overstretched/damaged upper hamstring that slips over the ischial tuberosity when I use the right hamstring and worries me so I no longer do deadlifts at 70 yrs. of age.
YOUR HAIR IS BACK COOL 😊😊😊
A strong stretched muscle is BEST!!!💪🏻✌🏻
Thank you!! Omg. I
have been looking for strength information. You ead my mind ❤ Happy new year.
PS. I would love to adopt you as a brother. 😆 you don't look in your 40's
Legs day for me are very unpleasant, I really force myself to do them. I feel most of my efforts go not on my muscles but on things like posture, equilibrium\stability, flexibility, good form etc`. Especially on squads and lunges. So it is that I work hard but never feel muscle soreness after that.
After core or upper body workout I feel soreness, even if it is easy during the exercises.
Also, I think in legs day for me a lot of cardio is involved, because I feel my heart beating like craze, even if the exercises are not supposed to be cardio.
13:13 We are gonna have to rehash this missed high five one day 😂😂😂😂
Thanks!
As always, informative and full of new learning. Thanks guys, and keep it up! On a side note, I'm distractedly puzzled by the pervasive mispronunciation of eccentric in physiology / anatomy circles. There are 2 Cs, not 1, so the Cs should sound similar to how we pronounce "accelerate". Google "define eccentric" to hear the original pronunciation (and the broader use of the term). I realise the mispronunciation may seem correct and normal if it's the only way you've heard it pronounced, so I'm super curious about the origin of this and how it got to be "normal". Any ideas, anyone?
Very informational video sir❤
Thank you!
What the absolute *about 20 expletives deleted*!? He's 41!? Dude looks late 20s!
excellent video (thanks YT algorithm 👍) and instant subscribe... did I miss the deep dive on the ATG lunge however? 🤔
Haven’t finished video yet, so I know Im getting ahead of myself. But, only issue I can immediately think of people ripping the muscles of their bones if they don’t have discipline, control of their ego, and technique.
@institudeofhumananatomy can you please do a video on how quentiapine aka Seroquel affects the body but mainly the liver? I would love to understand more of what its doing to me.
Perhaps you could do a video on possibly a severed patellar tendon injury and a 7 week delayed surgery to address and correct it--by then the tendon retracted.
The repercussions after the delayed surgery are agonizing and I would hope nobody allows an orthopod to delay the procedure
Please do a video on the function of individual muscle fibers and sarcomeres!
Gracias otra vez !
You're welcome!